Uploaded September 2026 | Updated September 2026, 2 weeks ago
What if the biggest breakthrough in women’s health isn’t a brand-new protocol… but learning how to better apply the fundamentals to the person in front of you?
Kelly and Juliet Starrett sit down with Dr. Abbie Smith-Ryan, professor of exercise physiology and nutrition at UNC Chapel Hill, to explore what the latest research can teach us about training, body composition, creatine, and women’s health across the lifespan.
Drawing from more than 15 years in the lab – and her experience as a collegiate runner who suffered 9 stress fractures – Abbie explains how our understanding of female physiology has evolved.
They unpack how women can use body composition data without becoming ruled by the numbers, why creatine may become even more valuable as we age, whether women really need female-specific strength programs, and how to approach HIIT and recovery during perimenopause and menopause.
The takeaway? Human bodies aren’t black and white. And now that we have more tools than ever, the focus should be on finding the ones that work best for you.
What You’ll Learn In This Episode
-How Abbie’s experience with 9 stress fractures shaped her approach to training, fueling, and women’s health
-Why body composition data can be a valuable tool for tracking muscle, bone, fat, and long-term health
-What the research says about creatine for women, from muscle and hydration to potential cognitive benefits
-Why women don’t necessarily need “women-specific” strength training – and when female physiology should influence how you train
-How to use high-intensity interval training, recovery, and scaling to get results without turning every workout into an all-out effort
Key Highlights
0:00 Intro
1:43 Meet Dr. Abbie Smith-Ryan
4:00 Advocating for Women’s Health Research
6:37 Women’s Health Research: What’s Changed & What’s Missing
11:40 9 Stress Fractures, Underfueling, & Low Energy Availability
17:54 Body Composition & Injury Risk
23:21 DEXA, Bod Pod, & Measuring Body Composition
30:43 Body Composition for Midlife Women
35:47 Juliet's Bone Density Loss During Menopause
37:28 What the Research Says About Creatine for Women
41:42 Creatine Hesitancy, Myths, & Safety
45:41 Creatine Loading & the Menstrual Cycle
48:23 Creatine Dosing: 5g vs 10g & Brain Benefits
52:32 What’s Changed in Athletic Performance
54:43 Applying Elite Performance Science to Everyday Women
55:27 Women-Specific Strength Training: Science vs Marketing
1:00:32 Overcomplicating Exercise
1:02:16 HIIT, Recovery, & the Menstrual Cycle
1:04:50 HIIT vs Sprint Interval Training
1:07:30 The 20-Minute HIIT Protocol: 1 Min On, 1 Min Off
1:09:48 Abbie’s Proof of Practice Podcast
1:13:49 No Black & White Answers
1:16:07 Have We Improved Sports Science?
1:20:23 Infinite Shelf: '90s Rap Music
Infinite Shelf Recommendation
At the end of every episode, we ask our guests to add one thing to the Infinite Shelf – a book, film, album, show, or idea that’s shaped how they think, perform, or see the world.
’90s Rap Music
“Windows up, tinted windows, rap music, ’90s rap music on is my infinite shelf. It just, like, fixes everything.” – Abbie Smith-Ryan
Connect with Abbie Smith-Ryan
Instagram: instagram.com/asmithryan
LinkedIn: linkedin.com/in/abbiesmithphd
YT: youtube.com/channel/UCKpzWKqyJYQwjTEQxB-pZYA
Website: asmithryan.com
Sponsors
This episode is sponsored by BEDGEAR, a performance bedding brand that creates a cooler, more comfortable sleep environment. From pillows matched to your sleeping position to breathable mattresses, BEDGEAR makes your entire sleep setup work better for you.
👉 Use code TRS20 for 20% OFF: bit.ly/TRS-Bedgear
This episode is sponsored by Momentous, featuring its Signature Spec Creatine. Made in a pharmaceutical-grade facility, it’s a high-quality way to add one of the most researched supplements to your daily routine.
👉 Use code TRS and save up to 35% on your first order: bit.ly/Live-Momentous
This episode is sponsored by LMNT, a zero-sugar electrolyte drink mix that supports hydration during training, travel, and long days of activity.
👉 Order through their link to get a free sample pack of LMNT’s most popular drink mix flavors: bit.ly/Drink-LMNT
#WomensHealth #Creatine #StrengthTraining #HealthyAging #HumanPerformance
About The Ready State:
The Ready State provides athletes, coaches, and humans of all walks of life the tools to relieve pain, prevent injury, and improve physical performance. Subscribe to Mobility Coach for customized mobility coaching, tailored to your body and lifestyle.
👉 Start a 7-day FREE TRIAL today at bit.ly/MC-FreeTrial.
Connect with TRS:
Visit the The Ready State WEBSITE: thereadystate.com
Follow TRS on INSTAGRAM: instagram.com/thereadystate
Like TRS on FACEBOOK: facebook.com/thereadystate
Follow TRS on TWITTER: twitter.com/thereadystate
Follow TRS on TIKTOK: tiktok.com/@the_readystate
What if the biggest breakthrough in women’s health isn’t a brand-new protocol… but learning how to better apply the fundamentals to the person in front of you?
Kelly and Juliet Starrett sit down with Dr. Abbie Smith-Ryan, professor of exercise physiology and nutrition at UNC Chapel Hill, to explore what the latest research can teach us about training, body composition, creatine, and women’s health across the lifespan.
Drawing from more than 15 years in the lab – and her experience as a collegiate runner who suffered 9 stress fractures – Abbie explains how our understanding of female physiology has evolved.
They unpack how women can use body composition data without becoming ruled by the numbers, why creatine may become even more valuable as we age, whether women really need female-specific strength programs, and how to approach HIIT and recovery during perimenopause and menopause.
The takeaway? Human bodies aren’t black and white. And now that we have more tools than ever, the focus should be on finding the ones that work best for you.
What You’ll Learn In This Episode
-How Abbie’s experience with 9 stress fractures shaped her approach to training, fueling, and women’s health
-Why body composition data can be a valuable tool for tracking muscle, bone, fat, and long-term health
-What the research says about creatine for women, from muscle and hydration to potential cognitive benefits
-Why women don’t necessarily need “women-specific” strength training – and when female physiology should influence how you train
-How to use high-intensity interval training, recovery, and scaling to get results without turning every workout into an all-out effort
Key Highlights
0:00 Intro
1:43 Meet Dr. Abbie Smith-Ryan
4:00 Advocating for Women’s Health Research
6:37 Women’s Health Research: What’s Changed & What’s Missing
11:40 9 Stress Fractures, Underfueling, & Low Energy Availability
17:54 Body Composition & Injury Risk
23:21 DEXA, Bod Pod, & Measuring Body Composition
30:43 Body Composition for Midlife Women
35:47 Juliet's Bone Density Loss During Menopause
37:28 What the Research Says About Creatine for Women
41:42 Creatine Hesitancy, Myths, & Safety
45:41 Creatine Loading & the Menstrual Cycle
48:23 Creatine Dosing: 5g vs 10g & Brain Benefits
52:32 What’s Changed in Athletic Performance
54:43 Applying Elite Performance Science to Everyday Women
55:27 Women-Specific Strength Training: Science vs Marketing
1:00:32 Overcomplicating Exercise
1:02:16 HIIT, Recovery, & the Menstrual Cycle
1:04:50 HIIT vs Sprint Interval Training
1:07:30 The 20-Minute HIIT Protocol: 1 Min On, 1 Min Off
1:09:48 Abbie’s Proof of Practice Podcast
1:13:49 No Black & White Answers
1:16:07 Have We Improved Sports Science?
1:20:23 Infinite Shelf: '90s Rap Music
Infinite Shelf Recommendation
At the end of every episode, we ask our guests to add one thing to the Infinite Shelf – a book, film, album, show, or idea that’s shaped how they think, perform, or see the world.
’90s Rap Music
“Windows up, tinted windows, rap music, ’90s rap music on is my infinite shelf. It just, like, fixes everything.” – Abbie Smith-Ryan
Connect with Abbie Smith-Ryan
Instagram: instagram.com/asmithryan
LinkedIn: linkedin.com/in/abbiesmithphd
YT: youtube.com/channel/UCKpzWKqyJYQwjTEQxB-pZYA
Website: asmithryan.com
Sponsors
This episode is sponsored by BEDGEAR, a performance bedding brand that creates a cooler, more comfortable sleep environment. From pillows matched to your sleeping position to breathable mattresses, BEDGEAR makes your entire sleep setup work better for you.
👉 Use code TRS20 for 20% OFF: bit.ly/TRS-Bedgear
This episode is sponsored by Momentous, featuring its Signature Spec Creatine. Made in a pharmaceutical-grade facility, it’s a high-quality way to add one of the most researched supplements to your daily routine.
👉 Use code TRS and save up to 35% on your first order: bit.ly/Live-Momentous
This episode is sponsored by LMNT, a zero-sugar electrolyte drink mix that supports hydration during training, travel, and long days of activity.
👉 Order through their link to get a free sample pack of LMNT’s most popular drink mix flavors: bit.ly/Drink-LMNT
#WomensHealth #Creatine #StrengthTraining #HealthyAging #HumanPerformance
About The Ready State:
The Ready State provides athletes, coaches, and humans of all walks of life the tools to relieve pain, prevent injury, and improve physical performance. Subscribe to Mobility Coach for customized mobility coaching, tailored to your body and lifestyle.
👉 Start a 7-day FREE TRIAL today at bit.ly/MC-FreeTrial.
Connect with TRS:
Visit the The Ready State WEBSITE: thereadystate.com
Follow TRS on INSTAGRAM: instagram.com/thereadystate
Like TRS on FACEBOOK: facebook.com/thereadystate
Follow TRS on TWITTER: twitter.com/thereadystate
Follow TRS on TIKTOK: tiktok.com/@the_readystate
